Plyometric or Explosive Legs?

Sorry haven't read every page so someone may have mentioned this already,
Plyometrics are not just jumping, it's mostly about the re-loading of the muscles and the second effort, Example, you don't just want to jump up and down from a box, you want to try jumping up then immediately up again,or even better set up a bunch of boxes at different heights (for up and down).
Or with body weight jump squats. Just squating and doing a jump is explosion, while doing the squat followed by the jump catching it low then immediately springing from the bottom into the next jump (try to imagine a spring a few cm off the ground that your bum bounces off) (warning these put a lot of strain on the hamstrings so don't try if you new to squats or jumping)
 
Also as a quick side note. try super setting plyo's with a heavy lift's (intermediate to advanced)
E.g.
Heavy Squat With Barbell x8
Superset With
Bodyweight Jump Squats x10 (jump as high as you can, catch low in the squat, spring immediately from the bottom)
I've heard that the elite level sprinters do max weight squats before a 100m or 200m sprint to help build elasticity, so try doing some heavy weights before a plyo and see how it works for you. Also take the concept and try applying it to different muscle groups.
Peace
 
blake5 said:
Peace
Click to expand...

riot-france.jpg
 
blake5 said:
Also as a quick side note. try super setting plyo's with a heavy lift's (intermediate to advanced)
E.g.
Heavy Squat With Barbell x8
Superset With
Bodyweight Jump Squats x10 (jump as high as you can, catch low in the squat, spring immediately from the bottom)
I've heard that the elite level sprinters do max weight squats before a 100m or 200m sprint to help build elasticity, so try doing some heavy weights before a plyo and see how it works for you. Also take the concept and try applying it to different muscle groups.
Peace
Click to expand...

No idea where you heard that, but wherever you did, you need to stop listening to idiots.
 
blake5 said:
Sorry haven't read every page so someone may have mentioned this already,
Plyometrics are not just jumping, it's mostly about the re-loading of the muscles and the second effort, Example, you don't just want to jump up and down from a box, you want to try jumping up then immediately up again,or even better set up a bunch of boxes at different heights (for up and down).
Click to expand...

Why, given that the key is rebound time? For example, a sprinter may maintain contact with the ground via foot-strike for 1/10th of a second. How do using different height boxes in the same workout help a beginner like the TS?



Or with body weight jump squats. Just squating and doing a jump is explosion, while doing the squat followed by the jump catching it low then immediately springing from the bottom into the next jump (try to imagine a spring a few cm off the ground that your bum bounces off) (warning these put a lot of strain on the hamstrings so don't try if you new to squats or jumping)
Click to expand...

Counter-movement jumps train the mechanics of the vertical jump, but have very little carry-over to activities other than the VL. And this motion primarily loads the calves and quadriceps, assuming good jump mechanics. Descending too low into the jump increases the activity of the gluteus maximus, but does not contribute to overall power. Proper mechanics and the speed with which one changes direction are the prime factors in power output in a counter-movement jump.
 
ripskater said:
kt, Can't disagree with anything you said here. I think a powerlifter needs to do some things fast and light to develop speed and relaxation. If we're talking about it translating to other sports. Plyos, sprints can help do that. So for explosive sport movement, a powerlifter already will have the strength part.
Click to expand...

Many powerlifters do. They have speed days, light days, dynamic effort days, etc. You seem to have little clue how many powerlifters train (at least those who do not follow starting strength or some other beginner program where the emphasis is on technique).
 
Arlecchino said:
Many powerlifters do. They have speed days, light days, dynamic effort days, etc. You seem to have little clue how many powerlifters train (at least those who do not follow starting strength or some other beginner program where the emphasis is on technique).
Click to expand...

No need to get upset buddy. At least I hope you're not. We were talking about explosive legs as is pertains to sports. The thread starter is a boxer. So im trying to explain what also should be incorporated to make it translate over to sports.
 
When I read "explosive legs" I think of an amputee suicide bomber who has packed his prosthetic legs with TNT.

I suppose this is the result of (i) being frivolous, and (ii) working in Afghanistan for four years.
 
ripskater said:
No need to get upset buddy. At least I hope you're not. We were talking about explosive legs as is pertains to sports. The thread starter is a boxer. So im trying to explain what also should be incorporated to make it translate over to sports.
Click to expand...

Why would I be upset? You just need to be better informed.
 
Arlecchino said:
Why, given that the key is rebound time? For example, a sprinter may maintain contact with the ground via foot-strike for 1/10th of a second. How do using different height boxes in the same workout help a beginner like the TS?




The initial jump contracts the muscle the landing on the higher box loads the muscle when you then contract the muscle again to get to the next box, I'm just trying to explain that you need to load the muscle before contraction, how you do that is mostly limited to your imagination.
From Wikipedia: Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others
Click to expand...
 
Arlecchino said:
Why, given that the key is rebound time? For example, a sprinter may maintain contact with the ground via foot-strike for 1/10th of a second. How do using different height boxes in the same workout help a beginner like the TS?
Click to expand...




blake5 said:
The initial jump contracts the muscle the landing on the higher box loads the muscle when you then contract the muscle again to get to the next box, I'm just trying to explain that you need to load the muscle before contraction, how you do that is mostly limited to your imagination.
Click to expand...

So different height boxes are not better. Particularly not for a novice.

From Wikipedia: Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others
Click to expand...

Never quote wikipedia. Not if you wish to be taken seriously.

And, of course, the definition you quoted does nothing to support your statement about boxes of different heights being better.

Clue: beginners need to do as few skill-related learning tasks as possible, so they can focus on improving skill with less risk of injury.
 
Arlecchino said:
Big difference between max weight squats and 4RM half-squats.

Since you should be able to do double the weight for 400% of the volume with less load on the hamstrings and glutes.
Click to expand...

I have also read Max Weight as well, that's just the first one I found expressing the same sort of idea with a quick search, on the bright side if I the article was wrong or I remembered it wrong then I learned something new, but I'll try to find the article I saw.
 
Arlecchino said:
So different height boxes are not better. Particularly not for a novice.



Never quote wikipedia. Not if you wish to be taken seriously.

And, of course, the definition you quoted does nothing to support your statement about boxes of different heights being better.

Clue: beginners need to do as few skill-related learning tasks as possible, so they can focus on improving skill with less risk of injury.
Click to expand...

Never said beginners, I explained the boxes as one way to load the muscle, do it however you want I was just trying to helpful
 
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